HOW TO NOT GAIN WEIGHT THIS HOLIDAY SEASON

Enjoy The Holidays Without Gaining Weight

weight x holiday

The Holidays are an excellent opportunity to spend more time with friends and family, and usually, that means eating. The best moment of the holidays is often the dinner, but there will be a variety of dishes around for days before and after the celebratory food itself.

Do the holidays usually end with you in a food-induced coma?

There is no need to turn your holiday dinner into a diet meal. After all, it’s supposed to be a holiday and a celebration. But, it doesn’t have to turn into a binge either!

Use these six tips to make sure you have a happy and a healthy holiday season without gaining weight:

1) Have Breakfast 

Knowing you will be eating a lot of food later in the day might make you think that skipping breakfast is an ideal way to save calories. While this does make a little sense, it’s an approach that will backfire! Instead of saving you calories, skipping breakfast will cause you to overeat when it’s time for the meal because, after skipping your first meal of the day, you will be hungrier than you usually are.

Avoid this problem by having a considerable breakfast, and you will feel less hungry. Therefore, you will eat less later in the day.

2) Drink Water Before and During Your Meal

Water is calorie-free and filling. Drinking water before and during your holiday meal will reduce your appetite, fill you up, and stop you from overeating. Ensure you start drinking water 1-2 hours before you start eating and then take regular sips throughout your meal. Drinking water instead of beer or wine will also help save you lots of calories.

3) Fill Up with Salad and Soup

Soup and salad starters are filling, but contain relatively few calories. You are more likely to stick with better food choices when healthy meal choices are available at all times especially during the holidays.

Make the most of this by having a significant portion as your appetizer. That way, when it’s time for the main meal, you will already be reasonably full and will be less motivated to eat a lot of fatty main dishes. Don’t undermine this strategy by eating lots of crackers or bread, just have the salad or soup alone.

4) Skinless Turkey Breast and Veggies, Please!

Veggies and skinless turkey breast are arguably the lowest in calories of all the food offered and the most filling. Make sure you make these two food items the foundation of your meal. The protein-rich turkey and the fiber in the veggies will satisfy your appetite without taking in a lot of calories. If you are tempted to get a second serving, go for the low-calorie vegetables, as they are the least likely to make you gain more weight. Also, avoid high-fat sauces that will significantly increase the number of calories to even vegetable dishes.

5) Go Easy On the Side Dishes

Side dishes like; mashed potatoes, stuffing, cranberry sauce, and cornbread are very high in calories. While you don’t have to avoid these foods totally, it’s the holidays, after all, just don’t go overboard and overeat of these high-calorie meals. If you want to have second portions of anything, fill up on green veggies and white turkey meat. Also, don’t overeat when it’s time for dessert. A little piece will please your sweet tooth.

6) Walk it Off

Once you have finished eating your meal, and the washing up is done, don’t just fall asleep on the couch in a food-induced coma. Instead, go for a brisk walk. Walking is gentle enough, and you can do it soon after a meal. You won’t be doing much rigorous movement while walking, but make it active enough that it will burn those extra calories. The excellent idea is to take your friends and relatives with you, as this will make it more enjoyable.

You’re Doing Just Fine: Here are 10 Reminders for Self-Love

Love starts within…

To survive in a world that can be cruel love is an important emotion to understand. The happiest people of all are those who have mastered the love they have for themselves as well as for others. Today, we have ten reminders to keep you on track this week!

Bad Choices are Inevitable – No human on this planet has ever gone through life making all the right decisions; believe us. If you can’t accept this, you’ll never be able to show self-love. If you can accept this, you’ll learn from your shortcomings in order to make better ones in the future.

All Feelings are Valid – In the world right now, there are others better off as well as people worse off than your current position. Even so, this doesn’t make your feelings somehow invalid. When you experience pain, go through it without judgment and come out the other side without acting rashly.

We Can’t Read Minds – If anyone on this planet could read minds, they would be filling out stadiums each and every night. For some reason, we like to suggest what others are thinking before using this to criticize ourselves. Sadly, assumptions can ruin relationships (and self-love) so don’t let this happen.

Anger Always Runs Deeper – No matter what you might think, anger never just appears out of nowhere; it comes from a deeper emotion of pain or fear. To build on self-love, work on treating the root cause of the issue rather than acting on the anger. If you can understand your main concerns and issues, you understand yourself better for the future.

We’re All Unique – Have you ever met someone with whom you clicked instantly? With this in mind, why do we get so upset when the opposite happens (not getting on with somebody)? Remember, you won’t like everybody, and not everyone will like you. Once you realize this, you won’t have to try to change anything, but instead, you can focus on the positive relationships in your life.

Hope for the Best – For most of us, it’s completely natural to continually consider the worst-case scenario so why not flip this around? Of course, there’s nothing wrong with preparing for the worst, so you have a plan in place, but positivity will lead to a world of self-love and optimism.

Let Things Happen – Following on a similar theme, it’s ok to just let things happen rather than anticipating the reaction or analyzing each moment like basketball highlight show. Although it might be hard, you need to learn to be present in the moment because this shows respect and kindness towards yourself.

You Can’t Keep Running – No matter how many times you try to run away from things that hurt, it will always catch up with you. Whether it’s heartbreak or something else unpleasant, you can show yourself love by dealing with the issue head-on. Once you get over this hurdle of pain, the wound will start to heal.

‘No’ is a Word – In all the words in the dictionary, ‘no’ has to be amongst the most underused and for no good reason at all. If you’re to appreciate your own time and value your worth, you need to start saying this magical word more often. Remember, our time is limited on this planet so do things you will enjoy.

This is Your Story! – Finally, you must never forget that this is your story and only you can affect how people will tell it in the years to come!

BEAST BACK WORKOUT CIRCUIT


BEAST BACK WORKOUT CIRCUIT
What is up everyone!?! TJ is back with a new and exciting workout routine in today’s video. So what’s today’s workout you ask? a 2 part circuit routine targeting your back muscles. There is a total of 12 exercises so be prepared to sweat and fight through the burn.
+——-PROTOCOL——+
10REPS
3 SETS PER CIRUCUIT
50% OF YOUR MAX WEIGHT
30SEC BREAK BETWEEN EXERCISES, TRY AND GO CONTINOUSLY THROUGH ALL WORKOUTS IF POSSIBLE. DRINK H20 TO STAY HYDRATED!
+——-TJ——+
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+——-Connect——-+
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TOP 5 FAT-BURNING WORKOUT EXERCISES!


TOP 5 FAT-BURNING WORKOUT EXERCISES!
What’s up everyone? thanks for coming by to watch this serious yet informative fitness video. So today TJ is showcasing top 5 fat burning workout exercises.
+——-PROTOCOL——+
10 REPS X 4SETS
REST FOR 30SECS MAX
GO HARD OR GO BABYSIT YOUR SISTER!
+——-TJ——+
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+——-Connect——-+
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Increase your potential to succeed | Motivational

Life should be free from limitations that can hinder your potential to succeed!

Jumping Man on the Peak

Creating limits can cause barriers that will influence your levels of success in your personal life and at work. Assume your life is on a freeway, you cannot stay in one spot, and you must keep moving forward.

This might go against all you have ever known while growing up but the truth is, human lives are not governed by any defined limits. This means you can become an over achiever and at this height of success, there will still be numerous avenues for growth yet to be explored.

The scientists have told us that we will only use a small fraction of our brains capacities all through our lives, this might be true but I am sure that with the breakthroughs and innovations we are currently witnessing in the world, a lot of brain power is being exerted towards achieving the unthinkable.

These remarkable achievements and unbelievable breakthrough happen because the people behind them did not entertain the thoughts of any limitation to what they could achieve, they were dedicated enough to work very hard to achieve their goals.

These words- hard work and dedication have frequently been used by people who have gone on to achieve great things worthy of global commendation. This simply means that success is right within your grasp if only you can apply the principles behind these words.

There is no time limit to dictate when you will eventually achieve your goals, but what is certain is that with hard work and dedication, you will surely make it in every way. The following 5 methods of finding success have been scientifically proven to work if they are carried out the right way. Grab a pen and take important notes because you are about to read some life changing tips that will make you a better and happier person.

 

1. You still got limits?

There are many examples to show that human beings have refused to acknowledge that they should consider limitations in anything they do. We see many instances where people are constantly pushing themselves beyond the expected limits to achieve greater things. If you have ever watched the Paralympics you will know that limitation only exist in our minds, when you see what physically disabled people are able to achieve just by sheer hard work and belief in their abilities.

You create boundaries when you set limitations in your life, a mental reminder will not fail to alert you that it is time to quit when you attain the point of limit that has been pre-acknowledged. The sad part is that you could have continued effortlessly if you had not set any limits.

2. Get out of your comfort zone

This is a commonly used phrase and I am happy it is that popular because many people don’t even realize what their comfort zone is and how it has limited them in many ways.

Your comfort zone is allowing yourself to perform just within the limits you are comfortable with, an extent that requires no extra sacrifice from you. Comfort zones are limiting zones, no one who operates within their comfort zone ever achieves anything meaningful because greater achievements in the same field will be revealed by people who worked harder.

Set new limits, if you initially swam 3 laps, try swimming 5 the next time. Not only will you realize you were able to do this but you will find out it will become an easy achievement with constant practice. Then you can set new limits to push yourself further.

Some easy tips to step out of your comfort zone include, set goals to learn something new about your career or interests every day.

3. Get Laser-Focused!

The intensity of your focus on achieving your goals will ultimately determine how well you will succeed. A disciplined and focused mind will not be distracted from chasing a goal; distraction can lead to waste of time and an unfortunate case of derailing from the path of achieving your goals.

What you can do about this is to start now. It is wonderful to know that consistent practice can help you develop a focused mind. Do you have a goal? Start by focusing your mind on doing something that will bring you closer to achieving this goal every day.

4. It’s about adopting a health and productive routine

There are many productive and healthy activities you can adopt that will complement the effort your mind and body will exert while you focus on achieving your goals.

Good sleep will aid your mind, and keep you healthy. Health challenges can be a big distraction from you goals so you have to stay healthy. A balanced diet will also supply the necessary nutrients your body and brain needs to function properly.

To achieve anything that is worthy of an accolade, you need a sound and alert mind, this means staying away from drugs and alcohol. Never compromise good sleep and a healthy diet also takes time to play.

5. Schedule time for yourself!

Remember that you are human; you might not have all the answers every time. It is a good idea to take a break when it feels like you are not in the mood to push your mind. At this state, you might just become frustrated so take a break. Do something else for fun, go out with friends. You will find out that your mind will be refreshed and ready to be pushed when you return back to your work.

This necessary distraction helps if you can do it in a controlled way.

Conclusion

Nothing really worthwhile comes easy. There is always a level of sacrifice you have to pay to enjoy remarkable rewards. The secret is to believe in your dreams, never accommodate the thought of failure. You will never fail when you have the right information so seek the right information, always be learning new things.

Hard work and focus will get you right to the door of success; even then you will still need to overcome any limitations to go through the door of success.

7 WAYS TO STAY HAPPY | Motivational Article

Staying happy is an everyday decision. Let these 7 tips help you make that everyday decision.

indian happy iwontlose

If you were asked to name some things that make you happy, I am sure you will be able to come up with some good answers, it is easy to know what can make you happy but position yourself to enjoy the full benefits of living a happy life will take more than just knowing what can make you happy.

Creating an environment that will encourage you to feel happy at all times will not necessarily take a huge effort. We have listed out simple steps that you can adopt to make yourself happy at all times.

 

1) Acknowledge only the good things around you at every moment.

Starting out by being grateful for the little things that other people might not have the luxury of is the first step to being happy. You should be grateful for having a shelter and being able to wake up every morning to have the kind of breakfast you want. Many people out there do not have the luxury to make these choices.

Always look out for the good in every situation, we live in a time when we cannot entirely avoid negativity, it is all over the social media and the news, but you can control what you get exposed to. Never let the negative trends discourage you from trying to be happy at all times.

In the end, it is very simple things we could effortlessly do that determine how happy we become.

 

2) Engage in actions that ensure a long-term benefit.

The problem with always seeking short-term benefits is that in a short while you will need to get something else to make you happy, this is a common experience for people who seek gratification from acquiring minor material things.

One common mistake people make is taking jobs they know they will never be happy doing; this is like consciously signing an agreement to be permanently upset every day. A good way to remain happy is to love what you do for a living, so you should consider making better career choices.
If you are looking for ways to be happy, identify your gifts and find ways to use these gifts to help other people around you.

When you can realize the ways your existence on earth can be used to make other people happy, you will appreciate yourself even more despite all your imperfections.

 

3) Concentrate on only what is important to you.

happy couple iwontlose

You’ve been blessed with all you need to live a happy life, look within and find these blessings.
Many people experience frustrations because they have not clearly identified what they want in their lives. If you fall into this category, you are in luck because there are easy steps to overcome this success barrier. The first step is to think carefully about your life and make up your mind on what you want to become. You can proceed by making a list of these things and attempting to draw out a map that will lead you to achieve them.
Remember when you were little and you wanted a particular toy? This was all you thought about all day and night frequently asking your parents when you can get it until they finally bought it for you. This is the measure of dedicated focus you need to apply in achieving your goals. Don’t get distracted by the things you do not have instead, focus on getting the things you can get by following your plan.
I should state here that your plan should be realistic and achievable too, all you should do is believe it can happen and the more confident you get in achieving this goal, the easier it will be for you to make it happen.

 

4) Learn to put yourself first.

Contrary to what you might have previously thought, you will end up feeling worse if you always put the needs of other people before yours.
Sadly, there are a lot of selfish people out there who will use every opportunity to take from you once they find out that you never say no. Think back to the many times you have had to do things for people at your inconvenience. You will realize these people only reach out to you when they need something. This is unfair; you should learn to put yourself first.
Don’t fall victim of wasting your time to suit the needs of other people who don’t really care how you feel, you should learn to say no. This is a common situation almost everyone has had to face, and the truth is you will feel better when you say no, be brief and polite about it, and you will be surprised that the other person will understand because they know what they have asked for is actually unfair to you.

 

Start practicing this today, and you will feel better, don’t ever feel guilty after refusing an unfair request, you have just created more time to focus on achieving your own goals.

 

5) Locate role models who have achieved similar goals and become friends with them.
Portrait of happy senior asian iwontlose

Knowing what other people have gone through will help you to make better plans.
In life, we practically have no influence over the family we are born into or who we work with at the office. What we can control is how much interaction we have with people who turn out to be malicious and bitter towards others. The best kind of company is people who think like you, they are ambitious and always seek ways to improve themselves and others around them. You will benefit from these people because there will be similarities in your thoughts and beliefs which is lifting up others and helping out ONLY when you can afford it. When you notice people, who behave in ways you admire, learn from them by observing how they handle issues, become friends with them too. It is also important that you should never try to be like other people, what you should focus on is learning from them and applying these skills in your own special and unique way.

Trying to become another version of a person will only be frustrating, so avoid it.

 

6) Learn from your mistakes and unfortunate experiences
I am yet to see a person who can boldly declare they have lived perfect lives with no mistakes, we are human and we all make mistakes. Don’t feel too bad when you are faced with adversity because it cannot be totally avoided as you forge ahead in life, what you should do is face them boldly and learn from the experience. You should also know that every situation becomes exactly the name you give it, only you can tag and experience as unfortunate or bad.
There are many possibilities that those rejections and disappointments can be a blessing in disguise. We have constantly heard of people who were previously turned down after attempts to secure jobs or contracts they thought would be great for them only for them to get even better opportunities that would have been lost if their earlier attempts had been successful.

This means you should never take rejection or adversity personally, instead believe only the best things can happen to you and keep looking ahead for what is better.

 

7) Always strive to give your very best only within your limits

Happy Graduate Laughing iwontloseBelieving in you means forging ahead even when the means to make it has not been clearly defined. You should have faith in your abilities, and when the time comes to prove yourself, the results will be absolutely excellent.
It is difficult to achieve happiness and success when you lay back, waiting for the perfect moment to act. There might never be a perfect moment, or it might come after you have wasted so much valuable time. It is the gradual and uncertain moves made in faith that will get you where you need to be.
The media and many other platforms have made us believe that imperfection should not be embraced, the level of perfection that is painted through these mediums can be a source of depression for people whose self-esteem get challenged by the perfect looking models seen on TV or the stories of people who became wealthy many years ago. You are distinctively who you are- unique and special people because of those imperfections that make you stand out. Doing something in a different way creates an opportunity for you to define your unique style. There are countless stories of how imperfections have been turned to assets, means through which the lives of the people changed. Dare to explore your uniqueness, never feel less confident because you don’t measure up to the seemingly perfect picture painted out there.

Always remember that being happy is ultimately dependent on your decisions. You have the power to live happily, exercise control over the situations and people you interact with by getting closer to the positive influences and avoiding all forms of negativity.

4 STEPS THAT GUARANTEE ABS (+BONUS AB WORKOUT)

4 STEPS THAT GUARANTEE ABS (+BONUS AB WORKOUT)

WANT A 6PACK ABS? FOLLOW TJ’S 4 STEPS TO A ROCK SOLID ABS. WATCH TO THE VERY END TO SEE THE EXTRA BONUS AB ROUTINE.
+——-TJ——+
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+——-Connect——-+
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The 5 Enemies of Success

Want to get to the top of the mountain? Well, there will be tons of internal and external battles to be faced. Here are 5 enemies of success

Over the years, we have seen numerous tips for what needs to be done to see success. However, what about the factors that will prevent success from coming? We have five of the most important enemies you will need to overcome in the near future!

Negative self-talk – Of course, we sometimes say things to ourselves that could be extremely damaging. We should only be harsh to ourselves if it motivates us to charge forward. Anything that causes you to stop is a success killer. Negative self-talk is almost as bad as someone with someone with an inflated ego

Furthermore, you are more likely to be destroyed when you lose or make a mistake. Suddenly, you start to doubt your own ability and whether you were wrong to ever have confidence in yourself in the first place. If you manage your self-talk correctly, you should be able to bounce back whenever necessary.

Doubt – to bounce back after a failure, you need two things – confidence and an ability to remove doubt. Often, it is a combination of these two factors that help you to progress. For many people each year, they put off doing something new because they doubt their ability or doubt that their idea is viable even though they have planned it carefully. If you have this mindset, you are never going to make the jump required to make progress.

In truth, doubt can be a difficult one to remove because it seems to be ingrained in our minds. However, you will soon get there as long as you continue to work towards your goals. Over time, you will learn to ignore the doubt completely. If this isn’t possible at first, the goal should be to replace it with more positive thoughts.

Procrastination/Stagnation – Whether you are at the beginning of your journey or just a couple of steps from the top, it becomes very easy to procrastinate or stagnate. When you procrastinate, you find every excuse possible to not do your work and stagnation is similar in that you stand still instead of making progress.

In the beginning, it is hard to get started because you have the lack of belief and the doubt. However, you are never going anywhere unless you learn to take the first step. When you start to see some success, it then becomes convincing to stand still and stop working, but you need to remember your dreams. As long as you keep moving, you will be making progress so remember this.

Ego – When you feel a little unworthy, the doubt starts to creep into the mind and this leads to stagnation. On the other hand, your ego can also be an enemy because it leads to overconfidence and you start to become naive to the challenges ahead. In your business, you need to create relationships with customers, colleagues, employees, and suppliers, Sadly, a big ego leads to a sense of self-importance which makes these relationships tough to get started and even tougher to maintain.

Poor Timing – Finally, we have poor timing which, at first, seems like a factor you can’t control. When you look a little deeper, though, it often comes as a result of the things we have seen today – overconfidence, doubt, and generally taking too long or rushing into decisions. Eventually, you need to master timing and realize when opportunities are right in front of your eyes.

There we have it, five enemies, that you will need to overcome to see success. As long as you stay mindful of these 5 negative traits you have a far b vetter chance of landing success and keeping it! There is no reason why you can’t push forward and achieve your goals!

4 REASONS WHY PEOPLE ARE FAILING! (Real Sh*t!)

4 REASONS WHY YOU FALL SHORT/FAIL
Are you falling short when it comes to your goals? These 4 tips will make you more aware of what could be causing your shortcomings and how to prevent them from happening.

+——-TJ——+
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+——-Connect——-+
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Self Growth

Accelerating Your Self-Growth

<a href=Life is strange; it is amazing that we even exist, but it can also be the hardest thing we do. As we start to build success and money in our career, it is surprising how often we forget about ourselves. As we grow, we have this fantastic opportunity to discover ourselves and progress, but we don’t utilize it. For this reason, we have compiled a short list of superb tips to accelerate self-growth.

 

Stubbornness is Fine – When we hear the word ‘stubborn,’ we instantly think of it as a negative word, but this doesn’t have to be the case. When it comes to your dreams and aspirations, it is perfectly fine to be stubborn and stand up for yourself. Develop an obsessed mindset, and you will achieve a lot and accelerate self-growth.

 

Tomorrow is a Gift – Just like today, tomorrow is never promised, so you need to make the most of each day as it comes. As they say, ‘treat each day as your last,’ and you will make more progress than ever before.

 

Have Niche Qualities – Sometimes, we push ourselves too far in our journey to be great at everything when this is something that is nearly impossible. When we even attempt it, we are pulling our focus in too many different directions, and we end up failing at nearly everything. Instead, just pick a few of your most passionate goals and aim at working on them consistently. As long as it contributes to health, love, wealth, and happiness, it is well worth your effort.

 

Watch Others – Remember, there have been people that have followed the exact same path as you before. As soon as you realize that the people who have already completed the journey have left information behind, you will have advice for every step of the way. If possible, contact leaders in your field and ask them for help because they have been where you are, and they know the challenges you face.

 

Knowledge and Action – If you are to progress, you need to find the right balance between knowledge and action. According to a recent report, there are 130 billion books in existence which presents a lot of knowledge. Sometimes, you just need to take action because this is something that is lacking in the world.

 

Habits are Key – When we start new habits, many people give up because they don’t believe that they will have the willpower to force it forever. However, this isn’t necessary because it is believed that only 66 days of willpower are required until something becomes a habit.

 

Time is Valuable – Finally, you should never take advantage of time because we can never get it back. Instead of complaining, worrying, and regretting always maintains a positive attitude and never let something bother you now that you won’t remember a year down the line.

 

If you are experiencing success in your career but leaving your personal life behind, these are some great steps to take. Let’s make the most of every day and appreciate the sanctity of life!